(Short Strength/Partner Metcon)

Warm-up: (10 Min)
2x Sampson Complex
Bumper Plate Medley
1 Min Jump Rope

NOTE: Bumper Medley = 10 Each - Twists, Halos, Power Cleans, Front Squats, Push Press, Good Mornings, Lunges, Push-ups, Fwd/Bwd Hops, Lateral Hops

Strength: (20 Min)
12 Min E2MOTM
Back Squats

NOTE: Allow for 3 sets of warm-up before working sets. Weights should start heavy and only get a little heavier as they go.

Conditioning: (30 Min with Setup)
20 Min Partner Workout
Athlete 1 goes for 2 Min, then Athlete 2 goes for 2 Min
Handstand Push-ups
Front Squats (115/75)
Ski Erg for Cals
Burpees over bar

Score total reps

NOTE: 2 Minutes is a good block of time so have athletes practice pacing. Athlete 2 rests while athlete 1 works, then they switch after 2 minutes. Resting athlete can move to next station and start at the next 2 minute mark. Have teams switching order of movements so Ski Ergs can get shared based on class size.

Wall Walks, Single Unders, Goblet Squats